High Protein Spinach Frittata
Boost your breakfast or brunch game with this High Protein Spinach Frittata, a nutritious and flavorful dish that’s packed with protein and fresh veggies. Brimming with vibrant baby spinach, sautéed red bell peppers, and onions, this frittata is elevated by the creamy richness of low-fat cottage cheese and a sprinkle of Parmesan for a cheesy touch. Whisked eggs and egg whites create a light yet protein-packed base, making this a perfect choice for those seeking a healthy, satisfying meal. Easy to prepare in just 40 minutes, this oven-baked spinach frittata is ideal for meal prep, a quick weekday breakfast, or serving warm at your next brunch gathering. Healthy, delicious, and versatile—this recipe is sure to become a staple in your kitchen!
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Recipe Information
Ingredients
- 6 large eggs
- 4 large egg whites
- 4 cups baby spinach
- 1 cup cottage cheese (low-fat)
- 0.25 cup grated Parmesan cheese
- 1 medium red bell pepper
- 1 small onion
- 1 tablespoon olive oil
- 2 cloves garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat the oven to 375°F (190°C).
Dice the red bell pepper and onion. Mince the garlic cloves.
Heat a non-stick, oven-safe skillet over medium heat and add the olive oil. Sauté the onion and red bell pepper for 3-4 minutes until softened, then add the garlic and cook for 1 additional minute.
Add the baby spinach to the skillet and cook for 2-3 minutes until wilted. Remove from heat and set aside.
In a large mixing bowl, whisk together the eggs and egg whites until well combined. Stir in the cottage cheese, Parmesan cheese, salt, and black pepper.
Gently fold the cooked spinach, onion, and bell pepper mixture into the egg mixture.
Pour the entire mixture back into the skillet, spreading it evenly.
Cook on the stovetop over low heat for 2-3 minutes to let the bottom set.
Transfer the skillet to the preheated oven and bake for 18-20 minutes, or until the frittata is puffed up and the center is set. You can check by inserting a toothpick into the center—it should come out clean.
Remove the frittata from the oven and let it cool for 5 minutes before slicing into wedges. Serve warm or at room temperature.
Nutrition Facts
Calories |
1020 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.4 g | 70% | |
| Saturated Fat | 18.8 g | 94% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1157 mg | 386% | |
| Sodium | 3000 mg | 130% | |
| Total Carbohydrate | 37.3 g | 14% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 17.0 g | ||
| Protein | 91.8 g | 184% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 765 mg | 59% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1346 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
